The health benefits of garlic

A tasty superfood or smelly spice? Get the full story on this common ingredient from our nutrition expert, Jo Lewin...

An introduction to garlic...

Highly valued throughout the ages as a culinary spice, garlic is one of the oldest cultivated plants in the world. It is a hardy perennial belonging to the liliaceae family. Other members of this family include leeks, chives, spring onions and shallots, all distinguished by their pungent aroma and flavour.

Its usage predates written history; Sanskrit records document the use of garlic remedies approximately 5000 years ago. Legend suggests that Egyptian pharaohs prized garlic very highly and slaves building the pyramids were given a daily ration to keep them fit and strong. Throughout history, garlic has been regarded as a well-trusted remedy: during epidemics such as cholera and tuberculosis and in World War 1 where it was used as an antiseptic applied to wounds to cleanse and heal and to treat dysentery caused by the poor sanitary conditions in the trenches.

Nutritional highlights

The garlic bulb is the most commonly used portion of the plant, composed of 8-20 individual, teardrop shaped cloves enclosed in a white parchment-like skin. It is an excellent source of vitamin B6 (pyridoxine). It is also a very good source of manganese, selenium and vitamin C. In addition, garlic is a good source of other minerals, including phosphorous, calcium, potassium, iron and copper.

A 100g serving provides:

149 calories

6.4g protein

0.5g fat

33.1g carbohydrates

2.1g fibre

Many of the perceived therapeutic effects of garlic are thought to be due to its active ingredient allicin. This sulphur-containing compound gives garlic its distinctive pungent smell and taste. Luckily for us foodies, the action of chopping or crushing garlic supposedly stimulates the production of allicin, however it is thought that cooking garlic inhibits the formation of some of the perceived medicinal properties.

Tip...

If you love eating raw garlic but hate the lingering aftertaste, try chewing parsley as it works very well as a breathfreshener.

Research

Modern research has focused on garlic's potential to reduce the risk of heart disease, cholesterol levels and cancer. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and stick to artery walls, therefore acting as an anticoagulant and so reducing the risk of heart attacks. The sulphurous compounds have also been studied for their ability to inhibit cancerous cells and block tumours by slowing DNA replication. The ability of these compounds to depress tumour cell proliferation is still being studied extensively.

Garlic has a long history of use as an infection fighter - against viruses, bacteria and fungi. It has been referred to as 'Russian penicillin' to denote its antibacterial properties. Some skin conditions such as warts and insect bites may respond to garlic oil, or a crushed raw garlic clove.

How to select and store

For the best flavour and maximum health benefits, buy fresh garlic. Do not buy garlic that is soft, shows evidence of decay or is beginning to sprout. Garlic in flake, powder or paste form is convenient, but it is not as good as fresh garlic. It is best stored at room temperature in an uncovered container in a cool, dark place away from exposure to heat and sunlight. Storing it in this manner will help prevent sprouting. Depending on its age and variety, a whole garlic bulb will keep fresh from 2 weeks to 2 months.

Tip:

Once you break the head of garlic, it greatly reduces its shelf life to just a few days.

Safety

Garlic poses little safety issues and allergies are rare. If you are using the herb for cholesterol, have your levels checked after three months. The recommended daily amount of garlic ranges from half - one full clove per day (around 3000-6000mcg of allicin). Please note that some people may experience indigestion, intestinal gas and diarrhoea when taking high doses of garlic.

This article was last reviewed on 27th September 2017 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

Jo Lewin works as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Visit her website at www.nutrijo.co.uk or follow her on Twitter @nutri_jo.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...

Save on Christmas gifts at Travelzoo

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We are the UK’s number one food brand. Whether you’re looking for healthy recipes and guides, family projects and meal plans, the latest gadget reviews, foodie travel inspiration or just the perfect recipe for dinner tonight, we’re here to help.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.